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Recovery days..cutting

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Big M!
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2009/07/14 14:54:24 (permalink)

Recovery days..cutting

Is there any need for recovery days when cutting?
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    Icemansoldier
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    Re:Recovery days..cutting 2009/07/14 15:41:47 (permalink)
    Could you expand, your being quite vague mate?

    I would imagine recovery has the potential to be slower when cutting as you are in a calorie deficit, recovery is important.

    Whats your routine and are you looking to add more in?
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    Big M!
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    Re:Recovery days..cutting 2009/07/14 16:03:40 (permalink)
    weights routine is-
    Monday, Chest :
    5 x Smith Bench flat
    5 x Incline Flies
    5 x Smith bench decline
    Tuesday, Legs
    5 x Squats
    5 x Seated Calf raises 
    5 x Leg Press
    5 x Leg Extensions
    5 x Lying leg curls

    Wednesday i've been using for recovery.
    Thursday, Shoulders + Tris
    5 x Military Press
    shrugs 15 x 4
    5 x Reverse Flys
    5 x DB Tricep extension behind head
    5 x Tricep Pushdowns
    5 x Close Grip full incline
    Friday, Biceps and Forearms
    5 x Close Grip EZ bar curls
    5 x Concentration Curls
    5 x Lying Incline DB curls
    5 x BB curls
    5 x Hammer curls

    Saturday is used for a recovery day.
    Sunday, Back and Lats
    5 x Deadlifts
    5 x V Bar Pulldowns (In front of head)
    5 x DB Rows
    5 x Bent Over 2 Arm DB Row
    5 x Overhand Wide Grip Lat Pulldowns
    Reps for each exercise are 5 each.

    every day i do weight training, so.. monday/tuesday,thursday,friday and sunday, i do like a 4.5 mile run in the morning not fasted fueled.

    My muscles are aching after workouts, and my legs are after runs. I was just wondering as im in a deficit my muscles aint ganna grow.. so whats the point of a recovery day? although i do like them cuz im pretty nackered and like the rest so i can perform better. although i don't carb up, its just less stressful on my body when i next workout.
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    Icemansoldier
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    Re:Recovery days..cutting 2009/07/14 16:36:29 (permalink)
    If you dont let your muscles recover they may break down, the point of weight training while cutting to keep your current muscle intacted.

    Your weight training too much imo, i strongly recommend a 3/4 day split mate.

    eg 3 day split - monday = chest and biceps
                            wed = back and shoulders
                             fri = legs and triceps

    For a 4 day split put legs on there own day

    Do you run every morning? I would give it a miss on leg day and the day after legs as your legs need to recover bud. As your legs are usually sore the next day if you hammer them.

     
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    Big M!
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    Re:Recovery days..cutting 2009/07/14 16:41:37 (permalink)
     i see okay, thanks. Also i'm quite worried as i'm struggling to run at 60-70% of my max heart rate. I know i'm not around there.. i'm more like 80 % maybe 85%. As i'm not running on an empty stomach will this ensure that i don't use muscle for fuel whilest running?
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    Icemansoldier
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    Re:Recovery days..cutting 2009/07/14 16:50:22 (permalink)
    Cardio in the morning is a touchy subject mate, many say unfueled taps into fat some say it doesnt, only way you kow is to try for yourself, i would stay @ 60/70% rather than 80/85% to be on the safe side mate.
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    Jakeuk1
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    Re:Recovery days..cutting 2009/07/14 17:09:07 (permalink)
    By "recovery day" do you simply mean a rest day? i.e. no training.

    If so, I'm a little confused since you asked whether or not they are needed whilst cutting. Does this mean that you train 7 days a week when bulking?

    Days of rest are required on any weight training regimen as specified by Iceman, and are essential for building muscle (yes, even during a cut) and to prevent over training which will lead to poor training sessions, fatigue and possible muscle breakdown.

    Also, do you do your cardio in the am after breakfast? Is so, I'd recommend taking some protein/BCAA before running, and then eating your breakfast after. This isn't theoritically fasted cardio since you have something in you for energy and to prevent catabolism, but I find it easier to run after a shake rather than a meal - plus you'll just end up burning what you have just eaten rather than directly burning fat to fuel your run.

    "Protein Powder .. that's like steroids, right?"

    "Yes, chocolate flavoured steroids. I also have some strawberry flavoured crystal meth if you're interested?"

    #7
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